tuesday kettlebells

Kettlebell + Workout for today

Alternating 6's (alternate between 2 exercises for 6 minutes)

A1: 10 Long Cycle Left

A2: 10 Long Cycle Right

B1: 25 Swings

B2: 10 Dynamax Slams

C1: 25 yrds Power Wheel Crawl

C2: 10 PW hamsgtring curl

D1: 20 Goblet Squats

D2: 10 KB deck squats

Monday 3-30

40:20 x 6

smackdowns

KB See Saw press

split lunge jumps

body rows

Gladiator

Saturday 3-28

500/400/300 Hindu Squats

100/75/50 Hindu Pushups

100/75/50 Jackknifes

100/75/50 Kettlebell Swing

30 minute limit.. Try to complete 500 Hindu Squats, 100 Hindu Pushups, 100 Jackknifes (V-Ups), and 100 Kettlebell swings in 30 minutes.. If that's too much, then go to the next number down, for example, 400,75,75,75...

friday 3-27

40:20 x 6

Agility Ladder

Monkey Bars

Hip Slaps

D-Ball Overhead Throw

Kettlebell Russian Twist

Thu March 26th

Kettlebell Plus workout for today is a 40:20 x 5

Power Wheel Rollout

D-Ball Clean and Press

Double KB Bent Over Row

KB Hack Squat

Jump Rope

Jungle Gym Runners

wednesday march 25

AMRAP (as many rounds as possible) in 30 minutes

25 1-arm swings, each arm

25 Hindu Squats

10 1-arm open up, each side

10 Crusher Pushups

25 UK Squat Thrusts (or Wall Thrusts)

Spartan 3-24

Prison 20-18-16-14-----2

Pushups

Situp n Reach

Burpees

Body Rows

Box Jumps

Women - pushups from toes, burpees with jump/no pushup, 18" box jump

Men - keep good form on the pushups (elbows in, chest/hips to floor, full extension on the way up), burpees with pushups and jump, 24" box jump

monday 3-23

40:20 x 6

T-Pushup

Deck Squat

Swimmers

Box Straddle

KB Swing/Squat

friday 3-20

40:20 x 5

Bosu squats

Partner cable diagonal chops

skiers

snowboarders

wall ball

Spetznaz Crawl

thursday march 19

Spartan workout for today: 

40:20x5 rounds

Double KB front squats

Hindu Pushups on the rings

Rope Climbs

Sledge hits on tire

Plyo Burpees

Wednesday March 18

Prison Workout 10-9-8---1, for time.

Do 10 of each, then 9, then 8, all the way down to 1...

-Burpees

-Jump Rope x10/15/20 (x10 if you're a beginner, x20 if you're advanced) So on the 10's, if you're advanced with the jump rope then you'll do 200..

-Sprinters (similar to a mountain climber except you come forward into a sprinter's lunge every time you bring your foot forward)

- Kettlebell Press into an Overhead Squat (Left Arm)

- Kettlebell Press into and Overhead Squat (Right Arm)

St Patrick's Day workout

30:30:30 x 4 rounds.. Do x1 for 30 seconds followed immediately by 30 seconds of x2 and then rest for 30 seconds. Repeat 4 times and then move on to the next pair of exercises. Rest 1:30 between rounds.

a1: swings

a2: goblet squats

b1: pullups

b2: pushups

c1: windmill on right

c2: windmill on left

d1: Power Wheel rollout

d2: bridge

Monday 3-16

40:20x6

Lateral Slides

Box Jumps

Kettlebell High Pull

Hanging Knee Raise

Hindu Squats

The Sunday 60

It's going to be about 60 degrees today so the workout of the day is going to be called the Sunday 60. I'm going to go out for a bike ride and put in 1 mile for every degree :)  If you're not interested in doing a 60 mile bike ride, here's another spin on the "Sunday 60" for you..

Sprint 60 yards

Do 10 burpees

Repeat 6x until you have 60 burpees

Sprint 60 yards

Do 10 Hindu Pushups

Repeat 6x until you have 60 Hindu Pushups

Sprint 60 yards

Do 60 Hindu Squats

Repeat 6x

Friday the 13th

Stair workout... stair sprints followed by Stair Squat Jumps.. 1 step at a time first time, followed by 2 steps at a time the second time, then 3 steps at a time. Follow that up with a reverse bear crawl up the stairs.. And then.....

30:20 x 5

Crossover Pushups

Hanging Leg Raises

Burpees

Shuttle Run

This was given to the North Middlesex LAX team today... Will be coming to a Spartan workout sometime in the near future :)

Kettlebell D.O.C. 3-12

Kettlebell Deck of Cards..

Spades - KB swings x 2 (if you draw an 8 of spades, do 16 swings)

Clubs - Goblet Squats

Diamonds - Right Arm Clean and Press

Hearts - Left Arm Clean and Press

All aces are 15 kettlebell deck squats

3-11-08

40:20 x 6

Skaters

Cable Flys

Mt Climbers

Goblet Squats

Shuttle Run

This one is deceivingly difficult.....

workout, 3-10-09

30:20 x 5 rounds of:

a1: Overhead swing

a2: KB lunge

a3: Box jumps

b1: Kb thrusters

b2: kb deck squat

b3: jump rope

monday 3-9

My workout for today...

60:30 x 5 rounds of

- Double Jerk with 20kgs (did last round with double 24kgs)

- Mace Swinging with 16# sledge

5x10

-ring dips

-pistols

Overhead squats

round 1: 1 arm, 16kg, 5 on each side

round 2: 2 arm, dbl 12kgs, 5 reps

round 3: 1 arm, 20kg, 5 on each side

round 4: 2 arm, dbl 16kgs, 5 reps

round 5: 1 arm, 28kg, 5 on each side

-one hour on the bike rollers, looking out the windows watching the friggin snow fall after a 60 degree weekend where i got in a great 40 mile ride outside!!

sunday 3-8

30:20 x 6.. Stay on each exercise until 6 rounds are completed. Rest 90 seconds and then move on to the next exercise.

Burpees

Pullups

Box Jumps

Pushups

Hindu Squats

workout for Friday 3-6

AMRAP (as many rounds as possible) in 30 minutes

50 mountain climbers

25 hindu squats

10 hindu pushups

3-5-09

3 rounds of:

10 pullups

20 squat jumps

10 ring dips

-follow the 3 rounds with 5:00 jump rope

3 rounds of:

15 burpees

15 double kb thrusters

15 PW rollouts

-follow the 3 rounds with 5:00 jump rope

3-4-09

40:20 x 6

Tuck Jumps

Chops

Swimmers

Wall Ball

Russian Twist

bodyweight alternative for my two 60 day challengers in Key West :)

5 rounds of

10 burpees

20 situps

20 hindu squats

30 jumping jacks

10 pushups

Pyramids 3-3-09

Pyramids

2 arm kettlebell swing 20-40-60-40-20

Pushups 15-30-45-30-15

Goblet Squats 10-20-30-20-10

Renegade Row 5-10-15-10-5 (on each side)

Do the first number of reps of each exercise and then move on to the next exercise. Then move on to the next round. For example, first round is 20 swings, 15 pushups, 10 squats, 5 renegade rows each side. Do your best to complete all reps of each exercise without stopping.

Recommended weights:

Spartans use 24kg+ for kb swings and goblet squats, 16kg+ for RR

Spartettes use 16kg for swings and goblet squats, 12kg for RR

25 minute limit. 

Snowy Monday 3-2-09

Snowstorms always present a great opportunity for a functional strength and conditioning workout.. For today, while you're shoveling:

10 shovelfuls of snow

1 burpee

repeat till finished shoveling :)

Sunday 3-1-09

1000/2000/3000 Turns on the Jump Rope

100/200/300 Situps

50/100/150 pushups

the way this works is you pick a column and do that number of repetitions.. i'm going to do 3000 turns on the jump rope, 300 situps, and 150 pushups.. you can mix it up however you'd like. have fun :)